EP230: Coaching Call with Linda

[00:00:00] Speaker A: Welcome to reversing diabetes with Delane, MD, where women who are confused and worried about their type two diabetes come to learn strategies to fix it. I'm your host, Dr. Delane Vaughn. Ladies, if you know you are capable of doing badass things at work and for your family, but you're frustrated with why you can't seem to stop eating the chocolate cake, this podcast is for you. Let's talk. [00:00:25] Speaker B: Hi, there. So, today's call is with a listener. They have agreed to come on and do a coaching session so that it can be recorded and others can benefit and see what coaching is about. So that is what we will be doing today. Next week, I will be back with another podcast. All right, well, welcome to the podcast. I have Linda with me today, and we are going to do a coaching call. Hi, Linda. Welcome. [00:00:52] Speaker C: Hi. Thank you for having me. [00:00:54] Speaker B: Absolutely. I'm super excited for this. So tell me a little bit about your health and your history and kind of what you want to coach on. Okay. [00:01:06] Speaker C: Well, back in 2020, I guess, I was diagnosed with diabetes. I think I had it before. The doctors just never really said anything that I had it, and so I didn't know, and I didn't really take it serious back then. I was like, oh, okay. Yeah, okay. And so during 2020, it got a little worse. So by 2021, it was like an 8.9, maybe. And so that's when I was like, okay, I don't want to lose my legs. I don't want to lose my eyesight. I need to focus on what's going to happen. And so I went from my regular doctor to the diabetes doctor, and then from there, they sent me to an obesity medicine doctor because I weighed, like, 215 pounds. [00:01:53] Speaker B: Nice. [00:01:54] Speaker C: And so I told them that I didn't want to take any medicine. I just don't like to take medicines if I don't have to. And so the obesity medicine doctor, I really like her. She helped me as far as allowing me to be in charge. And so with that, she told me that I could try for two weeks to check my blood sugar seven times a day and change my diet, exercise. And so in those two weeks, I showed her that I could bring my numbers down and do what I needed to do. So that's kind of where I've been, is just moving forward with that. I have bad days and good days. [00:02:43] Speaker B: I love that. That's amazing. So, were you able to get your a one c down? [00:02:49] Speaker C: I did, yes. I brought it down to a 5.5. [00:02:53] Speaker B: Oh, look at that. That is awesome. No, meds at all? [00:02:57] Speaker C: None. [00:02:58] Speaker B: Gosh, I hope you're doing victory lapse left and right. That's amazing. All right, so the obesity doctor, how long did that take you? [00:03:08] Speaker C: Probably about six months. [00:03:14] Speaker B: I love that. I think women so many times feel like it's just going to take forever, and bringing the blood sugar down, I find, actually, can go very quickly. So I love hearing that. All right, so what did you do to get those results? [00:03:34] Speaker C: I kind of went all in cold turkey, which most people don't do that, but that's me. I'm either all or none. I just started with what I knew I could change as far as no breads, no pastas, no sugars, and I just started reading labels. And so I had to learn to do that, and I had to start doing my own research because a little backstory. Sorry. In the midst of that, they sent me to the nutritionist, which was fine. Yeah, that was a face I had after I came out. [00:04:10] Speaker B: I mean, it was fine. [00:04:14] Speaker C: She was like, oh, you need 45 grams of carbs per sitting, per meal. Yeah. And I'm going, no. And so you have to be your own advocate. And so that's what I had to do and figure it out on my own. And I just switched over to eating. Like, I started out with, like, rotisserie chickens and raw cauliflower, blueberries, the minimum. And then now I'm working on trying to figure out what I need to add back in so I'm not nutrient deficient. [00:04:49] Speaker B: Nice. Okay. Yeah. Where are your challenges here in the present cravings. [00:05:02] Speaker C: I'm a chip salt person. I'm not really a chocolate person. [00:05:07] Speaker B: You're one of them? [00:05:09] Speaker C: Yes. [00:05:11] Speaker B: All right. [00:05:13] Speaker C: Sometimes you just feel like you're just starving. And so I do believe that's because maybe I'm not getting enough calories for the day just because I've been really focused on the diabetes end of the sugar stuff. And so then I'm like, well, I don't eat a lot, but then sometimes my portion sizes, I'm like, I'm starving. So I've ate, like, twice the amount of food, which is twice the amount of sodium. And then, yeah, I get the guilt with that. [00:05:45] Speaker B: There's a couple of aspects here. One is what true hunger is, and you may have heard me talk about this before, but what is true hunger versus what is brain hunger? And we can dive into that, because I do think that's probably an element of it. And then the other part is, what do you think about chips? Right. That's part. That's leading to the cravings. Yes. Excuse me. The other part is this idea of I'm hungry and do I need to do something about it? So which part of that is most. Because we're going to probably overlap no matter what we dive into. Which part of that seems most relevant to you? [00:06:37] Speaker C: Probably, am I hungry? Because I really think when I get home at the end of the day, I'm just super tired because I'm just tired, or I'm bored because I'm wanting. [00:06:49] Speaker B: To relax or want to be entertained. Right? Yeah, absolutely. So hunger is a feeling that we experience that really has two sources. Warm is another example of this. We can feel warm. Like, I have three layers of clothing on right now, and I'm getting warm. That is a physical sensation. Or I can get a hug from my daughter and I can feel warm. That's an emotional sensation that's coming from the brain. The difference is a physical sensation, or what I like to call a sensation versus a feeling. A sensation comes from nerve endings in our body, and they're taken up to our brain, and our brain interprets them, and we get information that way, versus a feeling. When I hug my daughter, it comes from a thought in my brain, and my brain then translates it or projects it to my body. Okay. And you can kind of get curious as to where is the feeling. The feeling of being warm physically is, like, in my legs right now. I can feel it under my arms. I mean, I can feel this heat generating versus the feeling of hugging my daughter. That's a warmth in my chest. That's a warmth in my center. That is a feeling of love, really, for my daughter. So hunger is the same. It is one word that we use to describe two different things. There is a physical sensation of hunger that starts in our stomach, and it feels very empty. And sometimes it feels growly, even. Sometimes even. It can be, like, sharp, like, almost like pangs. Right? And those are the words people describe. That is a sensation that starts in your stomach and goes to your brain, and your brain is like, ah, stomach's empty. Probably time to start hunting and gathering some food, right? And then there's the hunger. That's like, it starts up here in your brain, and it can start with, it's been a long day. It can start with, I'm exhausted. It can start with, I'm bored. It can start with, this is a bunch of crap. I shouldn't have to do it. It starts with all sorts of things like that. And your brain then applies it down to your body as a feeling of like I should eat. Okay, so if you have recently eaten, the biology of hunger. I guess one part of the biology of hunger is if you have eaten in the last four to 8 hours, there's actually still food in your stomach. Right. That's why we tell people surgically to not eat after midnight. Right. We want you 8 hours without any food in your mouth so that you're safe for surgery. So you don't regurgitate and aspirate anything. Right. So if you've eaten in the last 4 hours, there is food in your stomach. Okay. So that's one of the things. [00:09:56] Speaker C: That. [00:09:57] Speaker B: I find helpful for distinguishing am I dealing with brain hunger or am I dealing with physical hunger? Tell me what your thoughts are about that. [00:10:06] Speaker C: Yeah, I mean, I hadn't really thought about that. That there's still food in your stomach. And so then dealing with the thought, I think it's really in the brain a lot with me because I can eat and be like, oh, I want something crunchy. Then I'm like, okay, let's go get some popcorn. [00:10:23] Speaker B: Yes. And so from that space, the decision of like, oh, how do you want to handle brain hunger? So there's a few things, again, like, we dealing with the cravings. But then there's also the aspect of your brain is actually asking for something. It's just something that you have up till now managed with food. Okay. So maybe the thing, the something you're asking for is relaxation, or your brain is asking you for is entertainment. Or maybe it's calm, like my brain is wanting some calmness from the craziness of my day. What do you think your brain is asking you for? [00:11:17] Speaker C: It's probably asking for relaxation. [00:11:22] Speaker B: Yeah. [00:11:23] Speaker C: Just time to wind down. [00:11:25] Speaker B: Yeah. How do you want to provide that to your body, to your brain? [00:11:29] Speaker C: Um, I mean, sometimes probably, like maybe about reading a book or something like that. A lot of times I'll turn the tv on. So I've been trying not to turn the tv on first thing when I get home. Sometimes I'll even try to go for a walk because then I've walked for like 30, 40 minutes and then come home and make dinner. So the net kills that space in there between the time I go to bed and when I get home from work. [00:12:03] Speaker B: Yeah, try and. Do you feel like you have to do that in order to not eat? [00:12:08] Speaker C: Sometimes I do, yes. [00:12:10] Speaker B: Okay. Yeah, definitely that. And I think that lots of folks will refer, they get frustrated. They're like, if I just didn't have this pattern of behavior, if my brain just didn't do this, then I wouldn't have this struggle. And for me, it's like, no, there's some information coming there. And this is what I try to tell women. There is some information coming from that. There is something you do actually need. It's just you've gotten very habituated at answering it with food. Right. What do you think on the days that you come home from work and you don't go for a walk, what keeps you from going for the walk? [00:12:55] Speaker C: Either super cold or super hot or my main two thing, just being out in the weather like that. Or I just feel like I don't want to go for a walk today. [00:13:12] Speaker B: Yes. And what would you rather do instead of go for a walk? I don't want to go for a walk. I'm going to sit and watch tv. Sit and watch tv. So what's wrong with sitting and watching tv? [00:13:24] Speaker C: Because I eat when I watch tv. Just that mindless eating. Yeah, I'll make my dinner, sit down, eat the dinner, and I'm like, okay, I'm still watching tv and I want something crunchy. So I'll go make a bag of popcorn. And so that I'm sitting in a bag of popcorn. And then on that binge day, after I've ate the popcorn, I'll go get some peanut butter. And so then I'm like, okay, I'm done for the night. And then it'll be time to go to bed. About an hour and a half. [00:13:50] Speaker B: Yeah. This goes to feelings. So this is how we manage cravings. I don't know if you had a chance to watch cravings webinar, but this is a craving management thing in that moment when you're sitting on the couch. Because recognize, sometimes our brain is like, oh, I can't sit on the couch and watch tv because then I eat. Right. And of course, it's not that you need to not watch tv or sit on the couch, it's that we need to not do the eating component of that. Right. So can you describe in your body, kind of like we just did when I described the idea of warmth that I get from a hug from my daughter? Can you describe in your body where this desire for popcorn is? [00:14:40] Speaker C: I mean, it's all in my head, to be honest, because I feel like I'm craving the crunchiness. And I don't know why I'm craving crunchiness, but it just. [00:14:55] Speaker B: You'Ve not noticed any sensation in your body. You just know it's an intense urge from your brain. [00:15:00] Speaker C: Yeah. More or less so. [00:15:03] Speaker B: You're going to want to get curious in the moment. Drop out of our brain, and this is the most amazing thing that I've ever. I never had any idea until the last four or five years that this was even a thing. I lived 40 plus years of my life before I realized this was a thing. Most of the suffering that we experience is in our brain, right? And if we can drop out of that space and feel what's actually happening in our body, the other, whatever, 85, 80% of our being, this body component, if we can get into that, almost always what's going on in here is not as bad as what we believe is going on in there. And we do all of these things to try to treat what's going on in our body when we don't even really know. Right? Like, am I hungry? Do I need salt? Do I need all of these things? We're not even in our body to figure that out, right? Does that make sense? [00:16:01] Speaker C: Yes. [00:16:03] Speaker B: Whatever that experience is, is what you're going to have to learn to experience without the popcorn. Does that make sense? [00:16:15] Speaker C: Yes. [00:16:17] Speaker B: What do you think about that? When I'm like, oh, just get into your body and not eat the popcorn, what does your brain say about that? [00:16:24] Speaker C: My brain says, I think the brain is thinking, okay, we can do that. We'll probably have to train that a little bit, but it'll work. When I first started, like, not being able to eat potato chips, when I say not be able to eat them, I chose not to eat them, sure, but I'd be walking through the grocery store and I get a bag of chips and put them in my cart, and I'd be walking, having a conversation in my head with myself, and I would just take the bag of chips and fling them across into the thing and be like, no, just keep walking. Like, I didn't even stop to put them down. I just kind of flung them and kept walking. I'm just like, I can do this. I just have to have that mental talk with myself. But, yes, and not have maybe the popcorn in the house for a while. [00:17:09] Speaker B: Maybe not have the popcorn in the house, maybe have a postit note on the popcorn, or even put it somewhere differently. So there's a behavioral break. There's going to be a break in the smoothness of the pattern of the habit that you've had before. All of those things can definitely be helpful, or even taping it shut. Seriously, it sounds ridiculous, but when you go to the bag of the box of popcorn and you go to reach in and grab that bag. There's going to be a pause there because it's taped shut. You're going to have to be like, this is not usually, oh, I did this because I shouldn't. This is to make me pause, I think, yes. These cravings are, of course, they're habit loops. They're habits that are strongly reinforced by neurochemistry, our dopamine release, or whatever in our brain. And that keeps us in this loop. Do you have a sensation that you're, like, in the moment? Do you know, I shouldn't be eating these, and I know that not eating them is the right thing. What's the thought process going on in that moment? [00:18:20] Speaker C: I do, and a lot of times, I'm just like, I shouldn't eat this popcorn, but I'm going to really want popcorn. And sometimes I'll try to eat this part of the bag. I will try to do that, but sometimes I'll eat the whole bag of popcorn. And so in that moment, I'm just like, I know I shouldn't eat this, but I really want this. [00:18:41] Speaker B: Yes. [00:18:43] Speaker C: And then I've ate the popcorn, and then you have the guilt after the fact. Then I'll go for the walk. [00:18:50] Speaker B: Yeah. [00:18:51] Speaker C: Because I'm like, I ate this. I got to go walk. [00:18:53] Speaker B: Yeah. I got to do something to help it out. So, see, where your brain, there is a stickiness. I want this, but I know I shouldn't have it. Right. And there's a resistance that's there. Right. I want it, but I know I shouldn't. And that's what creates all of that work, that difficulty, that pushing away. There is a stickiness. I don't know how to. This twistedness that happens when the trigger for what you want is also the reward of the habit. Right. The trigger, the behavior, the reward. That's a habit loop. Right. The trigger is seeing the popcorn or desiring the popcorn. The reward is the dopamine release that the popcorn creates. Yes, but what ends up happening is there's no amount of the popcorn. I mean, it's not like the desire for popcorn goes away, which is why you finish the entire bag instead of half the bag, right? [00:19:57] Speaker C: Yes. [00:19:59] Speaker B: And so then it becomes this stressor, because there's almost this realization that, like, oh, there's nothing that actually satiates this. So that goes back to the whole. The answer is actually learning to just sit with the desire and not have it. Have you ever done that? I'm sure you've done that. I know you've done that because you didn't get your a one c from 8.9 to 5.5. [00:20:29] Speaker C: Right. [00:20:30] Speaker B: How have you done it in the past? With other things, non popcorn things? [00:20:37] Speaker C: I just tell myself I can't have that. [00:20:41] Speaker B: Yeah. What's the difference with the popcorn? [00:20:44] Speaker C: Because it's crunchy and salty. I don't know. I've always liked chips and salt. [00:20:52] Speaker B: Yeah. But chips aren't on the option, and Fritos aren't on the option for you, but they're crunchy and salty. So why? [00:20:59] Speaker C: I don't know. I think just because I use nutritional yeast on it and so I'm thinking it's healthier. So probably in my brain, I'm telling myself it's a better option than the chips. [00:21:11] Speaker B: Yes. And is that true? [00:21:19] Speaker C: A little bit, yes. But not because I eat the whole bag. [00:21:23] Speaker B: Yeah. Is it true enough even? Right, right. In the end, I agree with you. Like, popcorn isn't the end of the world. Right. And maybe adding certain things to it to be a carrier for healthier things, maybe that's. But in the end, what is it keeping you from? [00:21:44] Speaker C: Right. [00:21:47] Speaker B: What are the things that you think the popcorn is not allowing you to achieve? [00:21:54] Speaker C: Probably losing weight, and I think because it's like a carb. [00:22:00] Speaker B: Yeah. Have you seen your a one c stay in the 5.5 range? [00:22:06] Speaker C: Yes. Like 5.55.7 is where it's been. [00:22:09] Speaker B: Okay. Yeah. I know your doctor is probably thrilled, and I love it when women go out there and they show what's possible, because chances are your endocrinologist and your general doc probably didn't. They just don't see this happen very frequently. I don't know. [00:22:30] Speaker C: Right. [00:22:31] Speaker B: But I imagine that's what they've said to you. Maybe the obesity doc sees this more frequently, but those two definitely don't. So I love that you were able to show them there's something other than you guys throwing meds at people that. [00:22:43] Speaker C: Can happen out there. [00:22:44] Speaker B: I think that's amazing. We know, though, until that a one c drops below that 5.4, that there's still some insulin resistance, and definitely this popcorn is likely a contributor to that. And then if there's weight loss you want to do, it's definitely contributing to that. So at that point, your brain, and when I ask you what's wrong with the popcorn, your brain is like, well, it's a better option. Right. But you know that there's still this block. So using popcorn as a carrier for the nutritional yeast, which is like the healthy. Right. Like, maybe it's healthy if you weight it. That's healthy, but it's blocking me from losing weight and maybe still driving some insulin resistance. How important is the nutritional yeast versus how important are those two health aspects? [00:23:45] Speaker C: Well, it's not as important in that factor. [00:23:49] Speaker B: Yeah. Does your brain consider that in the moment? [00:23:55] Speaker C: No, it doesn't. I do a lot of. On my mirror, I have writing in markers and stuff, and so I just have things on there. So that might be something I need to write on the popcorn or on the microwave, maybe the microwave, because if I get it from there to there, I have a couple of notes to say, hey, is this benefiting you? [00:24:22] Speaker B: Yeah. Can you think of when you had to let go of the chips and your brain was like, we're just not eating that right now. How did that feel? Like, what feeling came over you and you saw chips and your brain's like, we're not eating that right now. [00:24:39] Speaker C: Um, probably more of, I think I was hurt that I couldn't eat the potato chips. I was like, but I like those. You can't have those. They're not good for you. It was a very emotional struggle to break up with my potato chips. [00:25:08] Speaker B: Right. Why do you think it was hurtful? Like, I can't have those because they're. [00:25:16] Speaker C: A comfort food and, I mean, when you have things, you've had a long day. I'm tired. I want to go home and sit and eat chips and curl up on the couch and watch tv, or you've had that argument with somebody, then you're just going to sit and you're going to eat the chips. It was a comfort food for me. [00:25:33] Speaker B: Do you think that the hurt was worry that you were going to have to feel the emotions of kind of the day? Or do you think that the hurt was more of a. Was it something else? [00:25:51] Speaker C: I don't know. I think maybe it was just the fact that I wasn't going to get to have it. It's going to be out of your reach now. [00:26:03] Speaker B: I don't know. Maybe you do have the most expensive Audi out there, but there's lots of things in life we're not going to be able to have, right? Those don't hurt. I'd love to have one of those Audis, but it doesn't hurt me. Like, I'm not hurt because of that. Why do you think the chips were hurtful? Why do you think the belief I'm not going to be able to have these? [00:26:28] Speaker C: I'm not really sure. I guess I was a single mom, and so growing up just I worked for everything I have. I would work three jobs to make sure my kids had what they needed. And to be able to say, you can't have something, I guess is just the fact that I'm like, well, why can't I have that? So I hadn't prioritized myself in life. Right, sorry. You're fine with that? I just think I came to a place in my life where I had to put myself first. [00:27:06] Speaker B: Yeah. [00:27:08] Speaker C: And so knowing that I couldn't do things that I had been doing behavioral wise, then. [00:27:18] Speaker B: The chips were almost a form of care of self and almost a form of self love. [00:27:28] Speaker C: Yes, probably, right? [00:27:30] Speaker B: You loved your babies so much that you worked so they could have what they needed, right? Yes. And for you, when I need to relax, I have what I need in a bag of chips. [00:27:46] Speaker C: Yes. [00:27:47] Speaker B: And now that was having to stop. That would really be the equivalent of like, hey, babies, I love you so much. And although the money is here, I'm choosing not to give it to you almost. Right. I'm not eating the chips as a choice. Right? [00:28:07] Speaker C: Yes. [00:28:09] Speaker B: What do you believe that that meant? I want to explain that question. Okay. If you were saying to your kids, hey, listen, the money's here, and I'm choosing not to spend it on you. I'm choosing not to take care of you in this way, what do you believe your kids would think about the relationship between you and them? [00:28:30] Speaker C: They would think that I didn't like them, probably. I didn't want to do for them. [00:28:36] Speaker B: Yes. There was a lack of love there. [00:28:39] Speaker C: Yes. [00:28:40] Speaker B: Somehow, some way, right? [00:28:41] Speaker C: Yes. [00:28:43] Speaker B: When you think about, I have shown myself love in this way and the chips are there and I'm choosing not to eat them. [00:28:50] Speaker C: Yes. I had to choose to love myself, and so that's where I was because I've always taken care of everybody else, taking care of kids. My kids are adults now, and I take care of grandbabies. And so then that's just where I'm at right now with taking care of me and prioritizing myself, because I do want to live a long life and see the grandkids. [00:29:16] Speaker B: So what I hear from you, though, is you were loving yourself. Even with the chips, even with the popcorn, you were loving yourself. You're just wanting to find a new way to do that. [00:29:28] Speaker C: Yeah, probably. Yes. [00:29:31] Speaker B: Right. [00:29:31] Speaker C: I'm going to search for my self love. Yes. [00:29:35] Speaker B: And it makes sense. I will tell you. You would have the same, maybe not the same, a similar bridge to cross if your kids were getting in trouble from you buying them everything or getting them right. If they were like, somehow going down the wrong path and you were like, oh, I'm going to actually have to not do everything for them and let them lay in the bed that they've made. Right. [00:29:59] Speaker C: Yes. [00:30:00] Speaker B: I'm going to have to just sit back and it wouldn't be that you didn't love them in both ways. You did love them in both places. It's just that you had to learn a different way to love them in order to keep them from doing something that caused them harm. Right? [00:30:16] Speaker C: Yes. Correct. [00:30:17] Speaker B: What if it's the same for you? [00:30:21] Speaker C: It is. [00:30:22] Speaker B: Yeah, it is. You really loved yourself in both spaces. You've taken away one way of loving yourself, and I don't know that you've maybe figured out a new way of doing it very effectively. [00:30:33] Speaker C: Right? Yes. [00:30:37] Speaker B: So what does that look like for you? What do you think? [00:30:41] Speaker C: I think it's more just exploring and seeing what I like and how to find ways to destress, to love myself with that. Just trying to soul search. [00:31:01] Speaker B: Yeah. I think this is the most fun. The most fun about doing this work, the most fun in my brain, this is how I think of it. The most fun about stopping hiring food to manage all of my life, to manage my stress, to manage my happiness, to manage my frustration, to manage my boredom. When I stop hiring food, to do all of those different things, I suddenly get to look at all the different things that I would really like to do in my life that might manage boredom, that might manage frustration, that might manage all of these other things. It opens doors. Right. Do you have a list of things? I would do that if I had more time. Do you have a list of that? [00:31:46] Speaker C: Of things? [00:31:48] Speaker B: Yeah. I think everybody says this. If I had more time, I would learn how to speak Spanish. If I had more time, I would. [00:31:55] Speaker C: Yes, I do have that list that's on my merit home of things I want to do or that I took care of my grandson for like, six years and now he's back living with his dad, so I'm an empty nester finally. Like I said, I booked a trip to Italy because I'm like, I want to go to Italy. So I booked me a, like, you know, I don't have money to go to Italy, but I will find a way. And so that's deposit. I just. Yes, so that's one of the things I've done. [00:32:25] Speaker B: So maybe instead of the popcorn, it's online. And planning that trip and remembering that you're doing this, this is one way that I showed myself love. This is something I've always wanted to do and that I gave myself. Even when it was kind of a stretch, like this was a stretch financially for me. I gave myself that. [00:32:52] Speaker C: Yes. [00:32:53] Speaker B: Spend time with that. [00:32:54] Speaker C: Yes. [00:32:55] Speaker B: Maybe that's a show of love. I think it would be fun. [00:33:01] Speaker C: Yes. [00:33:01] Speaker B: I have a tickle in my throat. Oh, my goodness. Okay. What do you think about that? [00:33:13] Speaker C: I think that's good. I think that's something for me to work on. [00:33:17] Speaker B: Do you think that would be helpful with the popcorn? [00:33:20] Speaker C: I do think that would be helpful to find another ways, yes. [00:33:27] Speaker B: All right, well, I didn't know that we were going to be able to get through all three, like the cravings and all of it, but here we are. We got through all of it. Is there anything else you want to coach on? [00:33:41] Speaker C: No, I don't think right now I think I'm good. That helped me. [00:33:47] Speaker B: Good. Hopefully it gives you some stuff, like you got some forward feeling, forward things to kind of try and then some insight to kind of maybe why you were doing that. Like, why do I keep turning to the popcorn? It does definitely sound like there is this element of I used to show myself love with this and I need to find a new way to do that, which I think is amazing. I. Alright, well, Linda, thanks for being on the podcast with me. I'm gonna go ahead and end the podcast.